9am CrossFit WOD
PART 1
Beginners
Technique Work:
Rope Climb Practice
Experienced
Partner Work:
40 Muscle-ups (Split anyhow)
or
50 Pull-ups + 50 Ring Dips (Split anyhow)
PART 2
Partner Workout
AMRAP in 24 Minutes:
• 4 Heavy Snatches (Choose weight. Power or squat.)
• 24 Push-ups
• 4 Turf Widths, Sled Push (Choose weight. Go heavy.)
• 24 V-ups
* Partners split movements anyhow.
10am Running WOD
Warm-up
Beginners: 400-800m easy run
Experienced: 1 mile easy run
Footwork Drills
Running Workout
In 18 Minutes:
Run 800 meters
Then AMRAP:
• 10 Single Arm Dumbbell Hang Clean & Press
• 10 Goblet Squats
• Row 150 meters
* Starting at 6 minutes, Run 200 meters every 3 minutes, then carry on in AMRAP.
Optional Cool Down
10 minute "shake out" run
